Do Canadians have a love-hate relationship with pasta?

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Late winter weather has many Canadians craving the carbs. Especially pasta – long strands of linguini deliciously coated with decadent sauce. Or plump, juicy tubes covered in meatier choices.

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Pasta’s one of the most favourite carbs on the planet, and it comes in a substantial variety – from mass-produced to small-batch to a family’s best-kept secret, there are literally more than 600 known pasta shapes worldwide to choose from.

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And yet – pasta, in fact many grain-based foods, are considered the ugly ducklings of the nutrition world, with many Canadians struggling with this love/hate relationship: It’s so tasty! But is it good for you? It’s the ultimate comfort food! But what’s it doing to my blood sugar count.? It makes me feel good! But is it making me fat?

Doesn’t help there’s a plethora of social media influencers who continually weigh in on the dangers of eating pasta, making a serving of guilt that special sauce on many a pasta dish.

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Is pasta a bad thing? Is it good or bad for you? Depends on who you talk to, but the concensus is, in moderation, pasta can be a key player in healthy eating.

“When eaten in moderation, pasta can be part of a healthy diet. Whole-grain pasta may be a better choice for many, as it is lower in calories and carbs but higher in fibre and nutrients, notes healthline.com.

For those who have celiac issues, are gluten-free or suffer diabetes, there’s a full variety of pastas that can be enjoyed, including those with higher amounts of protein – products made with lentil flour, chickpea flour and pea protein.

A dietary staple around the globe, it’s also an inexpensive food product that can fit into any grocery budget. Food banks depend on pasta to help those in need, especially as one can prepare a nutritious, delicious meal for the whole family with just a handful of ingredients.

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Canada plays a huge role in producing the wheat needed to make pasta worldwide. Recent data from Statistics Canada shows that in 2021, “Canada exported $8.3 billion worth of wheat, making it the fourth largest exporter of wheat in the world,” with the main destinations being China, Japan, Indonesia, Peru, Colombia and the U.S.

What’s not to love?

Nutrition Month is just a few days away, and this year’s theme is Unlock the Potential – the potential being to enhance lives and improve health by eating well. Nutritional professionals will tell you there’s room at the table for the pasta carb. Canada’s Food Guide recommends eating a variety of healthy foods each day, and that includes incorporating whole grain foods into the mix.

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According to the Dietitians of Canada, pasta contains no saturated or trans fat, is low in sodium and is often enriched with a variety of vitamins and minerals including riboflavin, niacin, folic acid and iron, plus it provides energy from those very carbs.

(It should be noted that not all pasta is enriched, so read package details carefully.)

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Can you have your pasta and eat it, too?

Like everything else in life, moderation is the key – and know your body. According to Health Line, pasta is high in carbs (and) high-carb diets may raise blood sugar levels, and have been associated with some negative effects on health. “For this reason, it’s important to keep portion sizes in check and pick healthy toppings for your pasta, such as vegetables, healthy fats and protein. While you can enjoy it on occasion, it’s important to pair it with other nutritious foods and make sure it is just one component of an overall healthy diet.”

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Meanwhile, according to Pasta Canada, eating pasta can be part of a sensible eating plan. “One cup of pasta contains less than 200 calories with only about one gram of fat. It’s also high in complex carbohydrates (that) provide a ‘time release’ of energy.”

Pasta Canada tells you to look at pasta as a clean slate – what you add to it is the key. For those worrying about too much fat and calories, cut back on the rich sauces, cheeses and cream. Consider, instead, healthy fats and lots of vegetables – a small bowl of pasta filled with healthy ingredients is the key to enjoying this universal food.

So You Think You Know Your Pasta?

The Pasta Canada experts say there are seven key criteria to good pasta:

Colour – Good pasta can be recognized by its bright amber colour.

Stickiness – The better the pasta, the less it sticks together. It’s a bad sign if your pasta turns into a ball in the strainer.

Surface Texture – Quality pasta has a matte finish with a consistent look.

Springiness – Italians call this the “al dente” characteristic of good pasta.

Consistency – The more you need to chew, the better the pasta.

Particle Separation – The better quality pasta will stay separated when it is being chewed. It should not clump together.

Taste – Quality pasta has a subtle nutty flavour. Quality can be judged as much by what you do not taste as by what you do.